Building Blocks

Did you know it takes about 56,000 extra calories to create a baby? That may sound like a lot, but it translates to just 300 extra calories a day, the equivalent of a half-cup of Ben & Jerry's Rain Forest Crunch ice cream or one Krispy Kreme glazed blueberry doughnut. Still, it takes more than ice cream and doughnuts to nourish a growing baby. By eating lots of fresh fruits and vegetables, whole grains, legumes, low-fat dairy products and lean protein, you'll supply your little one with the nutrients he needs.

To help you put all this information on your plate, we address some of the most common questions regarding pregnancy nutrition. We've also come up with a fabulous five-day meal plan. It's easy to follow, packed with nutrients and new food ideas and accompanied by easy recipes for delicious meals. When you're building a baby, every calorie counts, in terms of nutrition and great taste.

question:

How often should I eat?

In the first trimester, six mini-meals a day may help prevent nausea and fatigue. Toward the end of your pregnancy when the fetus is almost full-grown, mini-meals may again be easier to digest than three large meals a day.

question:

Are supplements important?

While foods are your best source of nutrients, you may need a multiple vitamin and mineral pill that supplies 100 percent to 150 percent of the U.S. Recommended Daily Allowances. Talk to your health care provider about prenatal supplements.

question:

How can I avoid heartburn?

Relax, eat slowly and don't lie flat immediately after a meal. Also try to keep your head elevated while sleeping.

baby-building essentials

During pregnancy your dietary and nutrient needs are more critical than ever. Here are some nutrients that are particularly important: Not only do they keep you healthy and strong so you will be less likely to have complications during pregnancy and labor, but they're also vital for the proper development of your baby. Make sure to include them in your diet every day.

> calcium

Daily requirement: 1,000 milligrams

Essential role: Necessary for fetal bone development and your bone strength; can help ward off pregnancy-induced hypertension.

> folate

Daily requirement: 600 micrograms (400 micrograms for women who are trying to conceive)

Low-fat dairy foods, particularly milk, supply calcium, which is crucial for bone development and nerve and muscle function; lean meats, seafood, chicken and legumes have plenty of protein, iron, zinc and vitamin B12.

Drink at least eight glasses of water a day to keep up with your expanding blood volume, which increases up to 50 percent during pregnancy. Water also flushes your body of toxins and helps reduce excessive swelling.

Five-day meal plan

Get the nutrients you need with this easy-to-follow meal plan. Additions are listed for your second and third trimesters at the end of each day to help you get the extra calories you need during these crucial months. Recipes follow for those marked with an asterisk.

Preheat oven to 400º F. Place pork on a foil-lined baking sheet and rub with 1 teaspoon oil. Season with salt and pepper and roast for 10–12 minutes on each side (pork will be rosy inside, yet completely cooked through).

Place half of fruit sauce in a food processor fitted with a metal blade. Pulse until pureed. Transfer to skillet; stir to combine. Transfer pork to a cutting board; cut into thin slices. Spoon a portion of sauce on each plate. Lay slices of pork over sauce.

Heat oil in a nonstick skillet over medium heat. Add zucchini, onion, garlic, thyme, a pinch of salt and several grinds of pepper. Sauté until onion softens, about 5 minutes. Stir in corn; season with salt and pepper.

Place cottage cheese, milk, 2 tablespoons Romano cheese and 1 egg yolk in a food processor fitted with a metal blade. Pulse until smooth. Transfer to a bowl; stir in cornmeal and flour. Blend in zucchini mixture.

Preheat oven to 350º F. Coat a 12-cup muffin tin with nonstick cooking spray. Grate rind from orange and place rind in a medium bowl. Juice orange and add to bowl (you should have about 1/2 cup orange juice). Stir in bran and buttermilk; set aside.

Combine beans, oil, sugar and egg in a food processor fitted with a metal blade. Pulse until smooth. Add to bran mixture and stir to blend. Whisk together flours, baking powder, cinnamon, baking soda and salt in a small bowl. Stir into bran mixture until just combined; add blueberries.

Spoon batter into prepared muffin tins and bake for 20–25 minutes, or until a toothpick inserted in center of a muffin comes out clean. Let muffins cool slightly in tin before removing.

Combine garlic and ginger in a food processor fitted with a metal blade; pulse until minced. Heat oil in a large nonstick skillet over medium heat. Add curry powder and onion; sauté 6–8 minutes, or until onion is soft. Stir in coconut milk, clam juice, sugar, fish or soy sauce, lime juice, chili paste and garlic-ginger mixture. Bring just to a boil. Reduce heat to low; simmer 3 minutes.

Working in batches, add handfuls of spinach to sauce, stirring greens after each addition until they collapse slightly. Add shrimp and cook until just cooked through and spinach is wilted but still bright-green, about 8 minutes.

Combine milk, 1/2 cup maple syrup and salt in a medium saucepan. Bring to a boil, reduce heat to very low and keep warm.

In a medium bowl, stir together cornstarch and water until completely smooth. Pour hot milk mixture into dissolved cornstarch and whisk to combine.

Transfer mixture back to pot and cook over low heat until pudding has thickened, about 2 minutes. Blend in vanilla. Pour pudding into a medium bowl, or four 6-ounce ramekins or pudding cups. Lay a small piece of plastic wrap over surface of pudding to prevent a skin from forming. Refrigerate for 2 hours, or until set. Toss peaches with remaining 1 tablespoon maple syrup and ginger. Serve over pudding.